4.24.15

WARM-UP

5 min easy Row/Bike/Run

2×10 Wall Slides (Y’s, arms out at 45 degrees)

2×10 Seated External Rotation w/ elbow on Knee

2×20 Band Pull Aparts

2×5 Clapping Pushups (As high as possible)

STRENGTH/SKILL

3×4 Push Press @ 80%-85%-85% of Shoulder Press 1RM (4 count lower)

METCON

3 Rounds

5 DL @70%

10 Box Jumps 30/24

400 meter Run

5 min rest

30 Burpee Pullups for time

EXTRA WORK

Pressing Jerk Balance 4×5 @45-115

3xME Weighted Pushups on Knuckles

CORE

150 Banded Good Mornings

MOBILITY

2 Min Frog Stretch

2 Min Squatting Internal Rotations

2 Min Butterfly